Time alone is a poor measure of volume, intensity gives some sense to it. What you really want it to get faster, you happen to think 8hrs is the only way to do that.
Minimum effective dose to stimulate adaptations in your body rather than maximum training possible.
Due to this you can’t really have a template, but you can have principles to apply. Minimum effective dose, progressive overload, easy days after hard days.
How exhausted can you be on a work day, how much recovery will you get? Do you get breaks you could say take a walk? Can you optimise sleep and nutrition on those days?